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Deeko's powerlifting thread

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Saturday, June 23, 2012

Weight: 148.2 lb (+0.4 lb)

Note

First place, three state records, first ever triple bodyweight deadlift, very close to a 2.5x bodyweight squat, first time over 7x bodyweight total, first time ever going 9/9 at a meet. 1064 total, which is a PR at 148 and a state record.

The top sets for squat and bench were real grinds, there's no way I could have done more there. Deadlift I definitely left a few pounds on the platform, but I went a little conservative because I really wanted that 9/9.

In a lot of respects this was the best meet I ever did. It wasn't perfect, but it was pretty close.

http://www.youtube.com/watch?v=y_lSK5p5_70&hd=1

tags
Seattle summer classic, Meet

Squat
325.18 lb x 1 ( 1st attempt )
347.23 lb x 1 ( 2nd attempt )
363.76 lb x 1 ( 3rd attempt, State record )

Bench Press
225.97 lb x 1 ( 1st attempt )
237 lb x 1 ( 2nd attempt )
242.51 lb x 1 ( 3rd attempt )

Sumo Deadlift
429.9 lb x 1 ( 1st attempt )
451.95 lb x 1 ( 2nd attempt )
457.46 lb x 1 ( 3rd attempt, State record )
 
Nice job, man. You definitely seem more upbeat about this meet as opposed to the past few. Solid numbers, some state records. You know, just normal stuff 😛
 
Thanks. I mean, its hard to argue with 9/9. I was disappointed in my bench performance - I wanted to top out at 253, but it just wasn't really moving fast enough, and I was really hoping for a 2.5x bodyweight squat, which I just barely missed...but, there's always next time for those things eh?
 
Tuesday, July 10, 2012

Squat
225 lb x 3
265 lb x 3
285 lb x 3

Overhead Squat
45 lb x 6
55 lb x 6
65 lb x 6
75 lb x 5
 
Saturday, July 14, 2012

Bench Press
135 lb x 5
165 lb x 5
185 lb x 5
205 lb x 3
205 lb x 3

Pullup
0 lb x 10
0 lb x 8
0 lb x 8

Hammer Curl
25 lb x 5
27.5 lb x 6
32.5 lb x 5
 
Tuesday, July 17, 2012

Weight: 152.4 lb (+4.2 lb)

Squat
225 lb x 3
265 lb x 3
285 lb x 3
300 lb x 3

Back Extension
0 lb x 20
0 lb x 20
0 lb x 15
 
Saturday, July 21, 2012
Sumo Deadlift
225 lb x 3
275 lb x 2
315 lb x 2
365 lb x 3
385 lb x 3
415 lb x 1
435 lb x 1
 
Tuesday, July 24, 2012

Weight: 151.6 lb (+0.2 lb)

Front Squat
135 lb x 5
185 lb x 5
225 lb x 3
245 lb x 1

Chinup
0 lb x 12

Back Extension
0 lb x 20
 
Monday, August 06, 2012

Weight: 151.2 lb (+4 lb)

Squat
185 lb x 3
185 lb x 3
255 lb x 3
275 lb x 3
295 lb x 3
305 lb x 1
225 lb x 6

Chinup
0 lb x 10
0 lb x 10
0 lb x 10
 
Thursday, August 09, 2012

Bench Press
175 lb x 3
195 lb x 5
225 lb x 3

Incline Dumbbell Press
40 lb x 8
55 lb x 8
60 lb x 7

Tricep Pushdowns
100 lb x 8
120 lb x 8
140 lb x 8
150 lb x 5
 
Thursday, August 16, 2012

Weight: 150 lb (-1.2 lb)

Note
Out of town for the week - squeezed in a workout back in pa

Run
1.99 mi - 0:18:33 - details

Squat
185 lb x 5
225 lb x 5
255 lb x 5
265 lb x 5

Dumbbell Bench Press
50 lb x 5
65 lb x 5
80 lb x 5
90 lb x 5

Pullup
0 lb x 8
0 lb x 7
0 lb x 8

Cable front/side raises
10 lb x 10 ( 6 front )
10 lb x 10
10 lb x 10 ( 6 front )
 
Thursday, August 23, 2012

Weight: 154.8 lb (+4.8 lb)

Note
That's a lot of bench volume...

tags
Pro club
Bench Press
135 lb x 5
155 lb x 10
165 lb x 10
175 lb x 6
135 lb x 8 ( Wide grip )

Dumbbell side/front raise
10 lb x 8
12.5 lb x 8
12.5 lb x 8

Tricep Pushdowns
100 lb x 15
120 lb x 13
120 lb x 10

Run
2.03 mi - 0:18:55
2.5 mi - 0:21:25
 
Saturday, August 25, 2012

Weight: 153.6 lb (-1.2 lb)

Note
Pulling without chalk - since i definitely don't have the grip for that, i did a lot of lighter singles on short breaks. Worked out pretty well, although my grip failed on the last set.

tags
Pro club
Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 1
325 lb x 1
365 lb x 1
365 lb x 1
365 lb x 1
375 lb x 1
375 lb x 1
375 lb x 1

Barbell Row
135 lb x 5
135 lb x 7
135 lb x 7
135 lb x 5

Overhead Squat
45 lb x 5
55 lb x 5
65 lb x 5
75 lb x 5

Hammer Curl
30 lb x 5
35 lb x 5
35 lb x 5

Pullup
0 lb x 5
0 lb x 5
0 lb x 5

Bike
6.55 mi - 0:30:02 - details
 
Wednesday, August 29, 2012

Weight: 155.2 lb (+1.6 lb)

Squat
135 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5

Back Extension
0 lb x 10
0 lb x 10
0 lb x 10

EZ-Bar Curl
60 lb x 8
70 lb x 8
80 lb x 5
90 lb x 2
 
Tuesday, September 04, 2012

Weight: 155 lb (+2.4 lb)

Note
My back is starting to feel better, but still isn't 100%. Pushed harder in the squats today, felt decent, although the bar was moving a bit slow.

tags
Pro Club
Squat
185 lb x 5
225 lb x 5
255 lb x 5
265 lb x 5

Pullup
0 lb x 10
0 lb x 7

Back Extension
0 lb x 10
25 lb x 10
35 lb x 10

Overhead Press
45 lb x 5
95 lb x 5
115 lb x 5
125 lb x 3
95 lb x 5
 
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